Pan-Indian · One-pot
Veg pulao
Rice with peas, beans and carrot
- Energy
- 355 kcal
- Protein
- 9.66 g
- Fibre
- 8.18 g
- Time
- 35 min
Per serving, 207 g.1 Good for lunch or dinner.
One serving gives you
- 28%of the day’s vitamin A
- 22%of the day’s folate
- 12%of the day’s zinc
- 33%of the day’s fibre
Nutrition facts
One serving, 207 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy355 kcal20%
Carbohydrates
- Carbohydrate62.7 g22%
- Fibre8.18 g33%
- Soluble fibre1.87 g
Fats
- Fat6.38 g13%
- Saturated fat limit3.91 g20% of limit
- Monounsaturated fat1.56 g
- Polyunsaturated fat0.54 g
- Omega-60.46 g6%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein9.66 g19%
- Histidine228 mg38%
- Isoleucine375 mg31%
- Leucine732 mg31%
- Lysine418 mg39%
- Methionine + cystine299 mg50%
- Phenylalanine + tyrosine837 mg100%
- Threonine347 mg83%
- Tryptophan108 mg51%
- Valine514 mg66%
Vitamins
- Vitamin A238 µg28%
- Vitamin B10.15 mg11%
- Vitamin B20.08 mg4%
- Vitamin B32.04 mg19%
- Vitamin B50.91 mg18%
- Vitamin B60.32 mg17%
- BiotinNot in the source data
- Folate49.3 µg22%
- Vitamin B120 µg<1%
- Vitamin C19.5 mg30%
- Vitamin D0 µg0%
- Vitamin E0.4 mg5%
- Vitamin K31.8 µg58%
Minerals
- Calcium61.8 mg6%
- ChromiumNot in the source data
- Copper0.33 mg20%
- IodineNot in the source data
- Iron1.97 mg7%
- Magnesium58.4 mg16%
- Manganese1.26 mg32%
- MolybdenumNot in the source data
- Phosphorus130 mg13%
- Potassium437 mg12%
- Selenium1.49 µg4%
- Sodium limit415 mg21% of limit
- Zinc1.6 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Rice, raw, milled biyyam67.5 g
- Peas, fresh pachi batani35 g
- French beans, country35 g
- Carrot, orange35 g
- Ghee neyyi5.5 g
- Onion, big ullipaya25 g
- Cumin seeds jeelakarra0.8 g
- Cloves lavangalu0.2 g
- Cardamom, green yalakulu0.2 g
- Ginger, fresh allam2 g
- Iodized salt (table salt) uppu1 g
Method
About 35 minutes.
- 1
Rinse 68 g rice and soak 15 minutes.
- 2
Warm 5.5 g ghee; add cumin, cloves and cardamom, then onion and ginger; cook until soft.
- 3
Add the vegetables, rice, salt and 2 parts water; cover and cook 15 minutes.